01/05/2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

1 Lap Spider Man Lunges

+

2 Rounds

10 Super Mans

10 Banded Face Pulls

10 PVC Pass Throughs

10 Shoulder Reach Throughs

10 Scap Push Ups

Gymnastics

ME AMRAP Strict Pull Ups (AMRAP – Reps)

**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Strict Pull Ups

Set 2: 2-4 Strict Pull Ups

Set 3: ME AMRAP Strict Pull Ups

ME Bent Arm Hang (Time)

Every 2:00 for 6:00 (3 Sets)

Set 1: 6-8 Bent Over Fly’s

Set 2: 6-8 Bent Over Fly’s

Set 3: ME Bent Arm Hang

Scale ME to Ring Pull Negative

Weightlifting

Shoulder Press (Every 2:00 for 10:00 (5 Sets))

Set 1: 7 @ 50%

Set 2: 5 @ 60%

Set 3: 3 @ 70%

Set 4: 1 @ 80%

Set 5: ME @ 80+%

**Only score ME Set

**Add weight from last week

List weights used in notes

Conditioning

Metcon (5 Rounds for time)

Every 3:00 for 15:00 (5 Sets)

15 Burpees

20 Wall Balls (20/14 to 10/9)

25 Sit Ups

RX+

Burpees = To a Plate

WB (30/20 to 10)

Sit Ups = 15 K2E
(Note time on each round)

Mobility

2:00 Dragon Pose (per side)

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